Wednesday, November 15,2017

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WOD

7 min AMRAP

8 strict pull-ups

12 deficit push-ups (25lb plate)

16 jumping squats

then:

Front Squat 3-3-3-3

Conditioning class

1)20 Turkish get ups (10 each side)

2) 5 rounds of:

20 russian step ups

20 weighted sit ups

bike 10 cal

3) 5 rounds of: 

10 poorman leg curls

5 strict pull ups

15 sec ring holds (arms locked out)

SAVE THE DATE- our Christmas party will be on Friday December 15th. More detail to come….

**** We have cancelled the Turkey Throwdown this year. We will try and reschedule for a date more people can participate.

Tuesday’s WOD board

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